Wednesday, May 23, 2018

22
May

Wednesday, May 23, 2018

CROSSFIT

Mobility

Front Squat Mobility

-Ankles
-Hips
-Lats

Strength

Pause Front Squat Program (Week 8 of 9)

Part A:
Find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)

Part B:
Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 0:39-seconds

WOD

6 Rounds – Partners (Alternate Movements)

9 HSPU
15 Kettlebell Swings
21/18 cal. Row/Bike

L1: Strict HSPU, White/Yellow (American), 21/18 Cal. Row
L2: Kipping HSPU, White/Yellow (Russian), 21/18 Cal. Row
L3: Reg. Push-up, Yellow/Blue (Russian),15/10 Cal. Row
L4: Scaled Push-up, Blue/Red (Russian),10/7 Cal. Row.

 

BOOTCAMP

Skill

Jump Rope Practice, single and double under

WOD

Buy In – 100 Single Under (or scale up to 50 Double Unders)

21 – 15 – 9

Slam Ball Slams
Slam Ball Over the Shoulders
Renegade Rows
DB Single Arm Clean And Jerk (Alternating Sides)

Buy Out – 100 Single Under (or scale up to 50 Double Unders)

 

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